Christmas Humour?? Haha!!!

I just came a cross something interesting from a fellow friend of mine.

An alternate version of Jingle Bell (relate to cycling)....
(Only lyrics, so you have to sing yourself)

Here it goes:
Dashing through the road
On a broken pair of spoke
Screaming as I go
Ramming into poles (boom boom boom)
The snow's now soaking red
and I think I'm almost dead
Someone call red cross
'cause I need a hospital bed


hey jingle bell.. jingle hell...

HAHA!!! Great Laugh!!! :)

All I Want For Christmas From Santa Is......

It's been 5 days late, Sigh.... Been awfully busy with work since that everyone in the office is on their year end leave.... But still Christmas is for 12days... I think that I can still wish for something, right?.... :P

Well, it is that time of the year once more. Each year, I'd always try to get me something, may it be small or meaningless. Just to get the festive season started on... (Silly huh?)


However, for this year, I'm getting & feeling very very greedy!! I don't have the sufficient $$ to get myself things like these. But all of them are already in my Wishlist!!! I sure hope that Santa can bring my gifts:

A New Racing Bike, A Black Carbon Bike, with a set of Black High profile Carbon Wheels, Ultegra SL Black Group Set, Carbon Pedals & New pair of Black Roadie Cycling Shoes, & a New Black Roadie Helmet.

New Cycling Jerseys & Pants

New Tri-suit, Tri Top.

New pair of Shades.

New Mobile Phone.

Additional Lens for my Camera (18 -105mm, 50mm, & maybe 70-300mm), Speedlite, a Pro Adapted for the camera body.

Finally, to hope that everything that has happened at home will all be sorted out. Everything is just not in place.

Oh well, all I can do is hope for...

Come on, even a guy can wish for something right?...

Geez......

Equipments & Gears

Come to think of it, its already been 1 year since my very 1st Triathlon event back in 2008 @ Desaru. Boy, that memory still lives deep & refreshing each & everytime it think about it. :)

Since that today is yet another unproductive day for myself in office (just before I forced myself into my office working mode) I'd decide to post this post about the equipments & gears that I'd been using for both my training & racing for the past 1 year. I was quite surprises that without "Chun" Bike, Stylo Cycling Gears, Stylo Tri Gears, Stylo Running Appearls & Stylo Swim Gears, I think that I'd really come quite a long way till today.

1st Lets introduce the Swim Wear & Gears:

TYR Goggles

TYR Swimming Trunk

2nd would be the Cycling Gears:

Giant OCR 3 2006 Model Sports Bike, 661 Cycling Off-road Cycling Shoes, Venzo Helmet, sleeveless Cycling Jersey (not my actual 1 but almost same color) & 2 pairs of Black cycling Tights.

3rd would be my Running Gears:




Timex Watch, Nike & Adidas Sleeveless Dri-Fit, Mizuno Running Tights, AdiZero, Ascis Gel, Saucony C2 Grid Roadster.

4th would be my Triathlon Race Gears:


Sugoi Tri Turbo Pants, Race Belt & Adidas Eyewear (how sad, I don't even have a proper Tri-Top for any of my races. The Blue Sleeveless Cycling Jersey does everything & Alse the White Nike Dri-Fit Top)

Well, all the above are the gears that I have for both Training & Racing. Seems nothing to be brag about, as that I'm not as stylo as most my triathlon friends, Cycling friends, Running friends. Oh well, any newer gears will only be in my wishlist for times to come.

New Bike, Proper Tri-Suit & Tri Top, Proper Roadie Shoes & Pedals, Much more Stylo Cycling Helmet, New Eyewear, & etc etc etc..........

Yeah, The list Grows!! haha!!

Well, I'll settle for these for the moment....

Donations anyone?..
Haha!!!

Attempt or Do-Able?

Something came up in my mind, & I'd actually drafted out the plan, & now in the verge of packing stuff for the task that I have in mind.

Sat will be the deciding day. Just that Do I need support? I've not been doing anything SBR for the past 3 months!! An early morning 4km run also nearly took the life out from me!!!

So it is just an attempt or it is do-able?...

Hmm....

Cause of Pain!!

I'd decided to post this 1st before I manage to my will to post all about my trips during my long holiday about a weeks back. Just when I got back from my long holiday from work, I was loitering in office as per normal, no biggie & no big issue. However, due to a playful colleague of mine, decides to me an arse & went playing with the glass door in office, & my right foot was caught in between!

Immediately, I felt the weirdness in my right foot & for that moment, I told myself. Oh shoot! Here comes that freaky pain again. The next day, that stitching pain was back to haunt me!! Though the pain was back, but I can still manage to walk as per normal, still also manage to bent my toes up & down (unlike last time where my entire foot was swallowen!!). Applied some oilmen (Chinese medication stuff) & let it rest for a day. Thus, it got slightly worst the day after!! Well, it started to freak me out once more, & I decide to see some Chinese doctor to get some acupuncture, again... But I was out of luck!! It was a public holiday for Selangor & the clinic was CLOSED for 2 days!!

Then, I can say is, ARGH!! 2 miserable days of PAIN!!! But thank God I was with my brother & he had experiences like so, he recommended me to see another doctor (which was much much nearer to home that the 1st one). Lucky me, IT WAS OPEN!! Woohoo!! Went up the stairs, met up with the Chinese doctor, & immediately, she said (Yes, the doctor was a She), that there's blood clogged in your foot!! I was like "Huh??", before I could ask for any cure about it, she took out some weird device, & a rather large needle. Before I could react, she stuck the needles (Literally) 3 time on my foot!! I felt the pain for a bit & then she use that weird device & start sucking out the blood from the bottom my foot.

I could not see how it actually works, but what I heard from the doctor & my brother, the blood that got sucked out was much darker than the normal bleeding!! Proven, blood clog @ the ball of the foot, happens!!! It took only 5mins to get stucked with a needle & blood sucked out from the ball of the right foot, another 5mins to get some bandage with Chinese herbs on the right foot for the night & 6 Chinese medicine, it cost me RM65.00 for the whole commotion!! RM65!! DANG!!!

Oh well, immediately I felt that everything was relieved!! Gosh!! It really helps & works!! Guess that RM65 was worth spending after all :)

So leasson learnt, never leave injuries, especially werid ones unattended, as that it would really bite back hard!!

Runners beware, small pebbles & high impact to the ground may cause this!!
I'd experiences about it, NOT FUN AT ALL!!!

Long Annual Leave - Block Leave!!

Finally after a long waited since November 2009, it is the time!! Block Leave!! A whole 12days of HOLIDAY!! (Including weekends though :S)

But still 12 Days, where & what should I be doing? Had some plans in mind.
Head Down South, to visit some friends, & then back Home. Then Up North? Maybe?

Hmm...

Well, let's just see what's going on then :)

P/S: I just want to SKIP Trainings :P

Weird Injury??

14/11/2009, was the day that I decided to start training once more, preparing for any possible races to come on the Tarmac & for next year's Triathloan. Despite I'd decided to start training, yet I'm still having that small issue of getting up @ the most desired time @ 630am, yet I still got up @ 7am!! Dang, I'd once more FFK Kevin on the morning's run @ Bukit Aman's Double Hills.

Anyways, I still get my lazy butt up from the bed, clean up, change & drove to Lake Gardens (the usual parking spot) for a slow session of Double Hills. Upon reaching, I saw the CCS Tri Team members preparing for their bike session @ Double Hills!! Chit-chat with them for a while & off I went for @ 745am. Ran alone, quite interesting as that I can really pace myself & try to do some intervals. But the thing is that I'm losing the will to push myself. I'm quite sad to say that I did a 12km @ a 6min 30sec to 7 min pace. I was just trying to get me engine started for training.

However, along the Jalan Tunku (I think), there were a short stretch that pebbles were around the tarmac, I'd tried my best to dodge them, however 1 of them eludes me, & ended @ the bottom of my sole (shoe) & "hammered" the ball of my right foot. It hurt for abit, however then the pain just subsided. I was able to walk & run like normal for the whole Saturday.

But then, when Sunday Morning comes @ 7am, the pain was unbearable. It turned out to be i'm unable to bend my Big Toe properly, & then as the time goes by, the pain got worst!! By end's day, my right foot was swollen, & the pain, ARGH!!! Tried out with all the chinese medication, prescribe medication by pharmacy & even friends, still the pain does not subside.

Monday morning, the pain got WORST!! Can't really walk properly, need to limp around using walking stick, like some cripple. FOR ME IT IS VERY VERY SAD!!! Have to see doctors, & still unable to get everything right!! Endured the pain for Monday.

Tuesday Morning, only i'd decided to see a Chinese Doctor for acupuncture treatment on the right foot. Waited for 1hr 30mins before my turn, needles on the leg, pulse electric shock, & 20mins later, got out of the medical room, but the pain was even worst!!! Nearly cried out!!! Then went home, & got ankle wraps & bandages to warp the leg nicely & then went to work,
with walking stick of course. But 3 hrs later, the pain went slightly aways & the pain started to ease!! Wow!! It would seems that something done right for a change.

However, the pain is still AROUND!! How can I start my trainings once more?...
ARGH!!! STRESSFUL!!!

Powerman 2009 Sprint - New PB??

Powerman 2009, finally it is here. I'd been looking forward to do the Full Distance, however, due to me slacking for the past 5 weeks (with no sufficient mileage on the Bike & the Run), I'd decided to change to Sprint at the very last min. How I manage to do it & without losing any $$, is that I haven't pay during the initial registration. That's how I change from Full to Sprint. Sprint is half the distance & the max time needed to complete is @ 2 hrs 30mins.

Well, Sprint it is!! For this race, I'd already told my parents about it, & my dad replied me in a very interesting way, do you have a room for yourself? If so, bring me & mom along, support for abit & also take a look at how Lumut, Sitiawan looks like. The 1st thing that comes to my mind is, Hotel Room. I haven't book any rooms yet!! Dang!! Rushed Online & Started Calling every hotels in Seri Manjung, & finally manage to settle with Crystal Hotel @ Sitiawan. 5.78km away from Race course.

Reached the Stadium @ 645am, prep for the race, & then nature calls once more, rushed to the loo, tension released & the warm up session just before the race. I'd manage to see all of my training friends & buddies, photo taking session aka cam whoring, & for my personal favorite, both my parents came along with me for my Powerman Race. They are my loyal camera man & lady, & 2 cameras all for me & my frens!! Woohoo!! I was having such a great time with my friends & my family. But then time flies, & the next time I know would be RACE TIME!!

Start Off & The Run:
Time was 730am, flagged off for the Elites & the Age Groupers. 10 mins later @ 740am, Flagged off for the Relay Teams. Another 10 mins later, @ 750am, flagged off for the Sprint events (which was my category). All started well, while pacing with Ghani, tried level best to matach his speed, but he was indeed fast (after completing a 220km bike ride the day before). Almost nearing the half way mark for the 5.5km run, I started to push myself almost passing the redline, then Ghani told me to pace myself & take it easy, don't keep on trying to overtake as that there're 32km & 5km to go. I started to slow down the pace for a little, then Ghani dashed ahead, perhaps that I was too slow of a pacer for him, haha!!

Despite of that, I still manages to finish a 5.5km @ 28mins (Oh Yeah, I heard my mom & dad cheering hard for me when they saw me coming back from my run, inspiring indeed)

The Bike:
After the 1st 5.5km run, then back I was @ the transition area, breathing hard & suffering while preparing for my Sprint bike league @ 32km, & less that 1min40sec, I was off for my bike, however, just before mounting, I saw Ghani was like a couple of sec ahead of me, had to struggle for abit then took a banana, 2 cups of istonic drink, Saddle Up & off I went!! Not to forget to post abit bit for my dad with the camera as that he is the one running here & there, as for mom, she be the silent killer (reason being is that mom's having issues with her knees, recovering).

While on the bike, I knew that I could fly, which I did!! chased Ghani down for abit, but then stitching pain on the carfts, a clear sign of Cramping, the it came to me that I'd under prepared once more, by not bring an extra bottle of ORS mixture with Green Tea!! Freak!! I know that I'm going to suffer on the bike.

Just before everything comes to place, I witness a bike crash!! A malay participant (I believe that he was on Big Cranks & trying to gain his momentum, lost control of his bike & then crashed), even so, we are all glad that he did not sustain too much injury, scratches, bumps & bruises, but no broken bones (Thank God).

After sighting that incident, Ghani Crusied ahead of me as that I was starting to feel some cramps on the legs & he went ahead (It is a clear sign to me that I'm seriously under prepared for this event & I was glad that I changed to Sprint). However, something weird happened during the bike, I'm getting used to the pain from the Cramps, & I'm starting to increase my pace on the bike bit by bit, & the next thing I know is that I was pacing myself on flats @ 33kmph to 35kmph flat out!! I was spining comfortable & if i need to sprint ahead, I can still do so!!
Man, It Felt GREAT ON THE BIKE!!! (30% only to the 32km). Started to overtake back fast runners, on the 1st league, trying to determine how far away myself from the elites, which that I i was almost 1 lap behind them!!!

Finally reached the U-turn, & was excited to get myself a bottle of water (Cold Water), then there's this cyclist in front of my slowing down his pace & not sure what is he trying to do, nearly caused me to fell from my bike!! FREAK!! But I still manage to pull it off, & still get my bottle of water :). Then I told myself 16km more to go!! Held on hard & Bike On!!! Finally @ km 18 I caught up with Ghani, I was pacing him for abit, & then I dashed ahead, & the all the way ahead i went. On the Bike, it was indeed Fun!! @ about 1hrs 04mins, I was back @ transition area. Just before dismounting, I had a bad cramp, however, thank Goodness that everything went away just before I started my 2nd & final league of the race.

The Run (Last 5km):
Just before the run, I drank my ORS mixture, & off I went, yet again, just before I start my run, I had to drink 2 cups of isotonic drink & 2 cups of water just before I start my long & torturing 5km run. I could not open up my runing strike posture, as that I was in pain & very near in suffering from cramps once more. I have to almost power walk my 5km. But still I was a very comfortable pace, but the heat was indeed very very torturing!! Then again, that's what multi-sport is all about :)

Along the way, there are heaps of other Sprinters, which are suffering on the 2nd run, there are some suffered cramps & in need of medical attention, some really could not take the abuse & started walking, some really dead FAST!! After the 5.5km & 32 km, they can still RUN!!
Oh well, difference with proper training & under trained.

33mins later I was @ the finish line!! Man, the Pain & suffering was over!!

Total Clocked time @ 2hrs 12mins, compared to last year's 2hrs 32mins.
I believe a hold 15 to 20mins faster!! I guess that this would be my PB for Powermsn Sprint??

Next year, Sprint once more, but this time, PLACING!!
WoohoO!!!

Thankz Mom, Thankz Dad for being the supporter in this race :)

Rainy & Slacking Season!!!

Boy, Oh Boy. I'd really been slacking. I'd yet to update any of my blogs since God knows when ago. I'd yet to be aggressively training since Desaru. Supposingly signed up for a Full Distance for Powerman 2009, & ended-up changing my categories to Sprint instead, due to no proper training on Bike (especially) & run (slacking).

Both of these discipline is not my strong events, swimiming I'm still ok with it, but I also think that I'm losing it as well. I hate the feeling of being lazy & slacking & unproductive! Tried to get back in line with the trainings but DANG!! Motivation has somehow eludes me since Desaru!!

Perhaps that I should join in with some Strong & Aggresive Triathlete's training regime, for me to gain back the motivation & the momentum.

Hmm... What shall I do then?...
I need some sign & something to point me in the right way....

Slow Weekend.

I'd officially let myself to be in a position of not productive in trainings. Reason being is that I'd to accompany a fellow friend of mine to check out the night life scenes in KL, since that he'd just being transferred to work here in KL from Johor. Mt friend is a true night life bugger, as that he can really drink, party & play till really late, which somehow did effect me very much with the usual weekend trainings & regime.

Friday Night, went to KL with my friend, had 3 beers each, & went home @ 330am. Resulted, unable to wake up for Saturday's Brick or Long Bike Ride. Totally knocked out from the outing @ Friday!!!

Saturday Night, did not manage to go anywhere, however, still feeling the effects from Friday, being restless & having a hard time sleeping. Ended up waking up 30mins later than I suppose to wake up, reached Bukit Aman @ 7am, & only manage to run a 10km double hill.

Monday morning, hard time waking up, & ended up calling in for EL of a Monday. Tried to find some company for loitering around, but failed miserably. Ended up watching "Gamer" alone (Movie not as what I expected, quite normal). Then, went Internet Cafe to re-visit my gaming part of life, went home @ 7pm, dinner. Showered, went out to DVD shop to buy some movies, 11pm went home suppose to rest, but ended up watching B13-Ultimatum.

DANG!!! Unproductive & slow weekend... ...

Rainy Day...

During a rainy day, what do normal people do during such a cooling temperature? They sleep, obviously. As for me (& other triathletes), choose to be very much different. Woke up 530am on a Saturday Morning, just to get prepared a tentative 3-digit cycling scene from Fed Highway - Mex - Putrajaya - Dengkil - Sepang Central - KLIA (Optional) & back home, an estimation of more than 130km bike.

I'm not really fascinated about this ride, as that it seems something is off the grid. But still I saddled up @ 610am, from home & rode all the way to Fed Highway (in front of Kerinchi LRT Station). I waited for about 20mins, then the cycling train came along & away we went. Just as the cycling train reached the highway towards Cheras & turn off to MEX, it started to rain. Not just drizzling rain, but a heavy 1. Started to get really heavy & it got in to my mind that I'll need to turn back @ the Putrajaya Toll (won't want to get sick during my long holiday). Really uncomfortable as that everything is just wet!!

To make things worst, my cycling computer just fails on me (again) as that it is not reading any speed & distance, & all it can do is display time. Upon reaching the Putrajaya Toll, I estimate that I'd completed about 25 plus km & I decided to turn back. I tell myself, rather I force it all the way to KLIA, mind as well that I save it for Monday's Powerman Simulation.

I turned back @ that point. Cycled alone for the remaining 25 plus km back home. Rain was not sub-siding, it just kept on raining & raining. The scary part is that Pot-holes, slippery road conditions, & worst of all, I can't see properly on the tarmac ahead of me.

However, thank God that I'd manage to reach home in 1 piece.

Cleaned up, had breakfast & rest.

Although that it is a short 50plus km ride, it is still a great workout session.

Prioritizing? Work, Training & Revenue Generation...

Prioritizing, had always been the issue for my part. I'd learn to manage my training schedule to be fairly effective for my part, however, it is not getting me in improving anyhow faster, as that Prioritizing is the word which is missing in my part of life. Prioritizing in my sense is also meant by planning & executing...

Ever since I'd started Triathlon back in October 2008 @ Desaru, I'd never looked back in terms of losing weight, getting myself to look better in clothes that I wear, ego boost, changes in physical, health, weight management & even mental endurance for the goals & obstacle ahead in life. I had felt it myself that I had change very much. Like a friend of my says: "You are now changing habits which had been following your since you were born, these habits had been with you for the past 2 decades. Do you think it is an easy task for you to change immediately?"...

Come to think about it, I totally agree with what this friend of mine said. I'd not really gave it a deep thought about it until today. Today, something came up & I now had a smacked in the head about the things that I should have been doing since my younger days, & now I'll be able to reap all the rewards from it. However, I'd never "Prioritize", "Plan" & "Execute" on all the things that I have in mind.

What had happened today I'll need to let it be by gone, & move ahead. However, I'd not manage to resolve it yet. I need some assistance from my brothers in this matter, as that they will need mine as well. I sure hope that they'd be able to assist me in this manner.

I'd told myself to start something new & change on who am I since the day I'd realize that I need a change in life, but "change" is also another issue here, as that currently I'm too comfortable in the state of life I am at.

I'm changing now officially, as that I have 1 whole year for me to change & to get all of the unnecessary things sorted. Time to Prioritize, Plan & Execute. The 1st thing that I'm going to prioritize would be work & training. Plan for it in the most effective & efficient schedule that suit me, & then execute it. Have to also learn the best way to get rid of my Lazy Bug Syndrome...

I seriously need help in this matter. As much help as I can get to help me to overcome this syndrome...

At the same time, I'll be starting something new for myself & also others, both old & new friends....... Stay Tuned... :)

Road to Powerman 2009

I'd already started to train for Powerman 2009, as that I need to concerntrate more on both the bike & run. I'm finally getting the hang of cycling once more. New regime to workout on the bike is really helping on both cycling & running.

This time really amp'ing up on the mileage, endurance & mental training. I won't want the say thing to happen back in Desaru, as to suffer badly for the completion. To be worst off, Powerman 2009 has a time limit @ 5hrs cut off time. This time, I'd really need to train better & more effective. Also need to manage my schedule as well.

Oh well, after today's 110km ride, from Home - Fed highway - Mex - Putrajaya - Sepang Central & back @ 110km. Really bonk'ed out. However, I still finish fresh. Tired now, count not sleep, & restless. Really "hantam" hard on the bike :)

Tomorrow morning 630am @ 10 / 15 / 20km run. Run, run & run...

There's a movie saying which really fit my description @ Run Fat Boy, Run!!! Insipiring movie. :)

Slacking off in Training, since Desaru

Oh Dear Lord. I'd been slacking off with training since the completion of Desaru 2009. I'd only manage to do 2 session (1 bike & 1 run) on a weekly basis. Working is starting to get really really unreasonable with the working hours, as that it is taking more of the after w0rking hours. Pressure's building here & there. I can still cope with the fact that work is building up & I am doing my level best to catch up, since that there'll be no races till end of October 2009 & Beginning of Nov 2009.

I'd also manage to check with some of the triathletes aka training groups, as that they too had been slacking since Desaru, some of them said that it is really been the off season for Triathletes & Multi-sports man/woman. No running races, no biathalon races, no cycling races, no swimathon, no duoathlon & etc etc etc. Even the long awaited Perhentian Island Challenge 2009 does not seems to be updating in the registration & also the possible starting of the event.

Hmm. Guess that the onlu race to be looking forward now would be the Mizuno Wave Run 2009. Better start giving myself an excuse to train for this 10km run. I won't want to finish this race @ a miserable time & also got "arse-kicked" by new runners.

Oh well, Time to hit the tracks & also LSD. Swimming & Cycling too will have to come in place. Busy Busy Busy......

Desaru Longest Triathlon 2009, Completed....

Once more, I'd upgraded my self-proclaimed status from Triathlete to Half Ironman Triathlete, as that Desaru Longest Triathlon 2009 @ 2km swim, 90km bike & 21km run, I'd officially completed the race with an unsuccessful time & unofficial time @ 7hrs 30mins.

But like all of them says, what it matters is completing, & that's what is all matters.

Once I felt my body was no in order, I already told myself to stop pushing & maintain. But Still I bonked out!!

It is a tiring weekend, now I'll need to continue to rest before I post about my experience pre, during & post race for Desaru Longest Triathlon 2009. Photos will be up soon as that I need to get photos from Lydia Tan as well, & once again, my finishing photos is with her. :S

For this race Thanks to Bernard for being the most loyal supporter for this race & also for his sharing of his experiences. I think that Bernard done a much better job than me during his Ironman 2009.

So Bernard, go sign up for IM 2010 & I'll support you to the MAX!!!! WOOHOO!!!

Shape & Men's Health Run 2009

After PD OD Tri 09, this is indeed was my 1st tarmac run race since then. Laid off the bike, run & swim for the past week, & the Shape & Men's Health Run 2009 was the 1st ever training that I started just 1 week before Desaru Longest Triathlon 2009.

The run was an easy 11.5km run. Started @ 8pm & ended around 11pm (The Event). All started with the nice goodie bags that the organizers gave out that tempted me to sign up. :P With only RM30, all participants gets a goodie bag worth RM300 (as the organizer claims). The list of the Goodie Bag:
• A Men's Health bag
• A Runner’s Tee** from Reebok worth RM79
• 2 pouches of Nature Valley® Crunchy Granola Bars
• 1901 Soakin’ Ted (great size)
• A Fitness Concept Microfibre Towel worth RM26
• Clear Men 85ml Shampoo
• Clear Anti-Dandruff 85ml Shampoo
• Shokubutsu Body Shower Foam Active Sports 180ml
• Fresh & White Fresh Blast Toothpaste 30g
• Bion 3 Probiotic Multivitamins Minerals worth RM45
• Naturale Choice Veggie Snack
• Care Condom 3-piece pack
• Kenko 30mins Fish Spa Voucher worth RM38
• 7-UP Revive 325ml • Bleu Mineral Water 600ml
• TruDtox Tea Bag • Nuvafemme 10’s
• Cartilamine Glucosamine Sulphate Tablets 10’s
• Clark Hatch 1-Week Free Trial Pass

Check out the list of the goodies that registered Participants will get. :D That's what tempted me to sign up for this run. It is not a race, but more like a leisure session for runners. I know my speed, I'm the 60min or longer finisher & I'll always finish the race with the majority of participants. No stress & no expectations. Just run, pace myself & not stopping in between & most of all, annoy others, cheer for others & also to HAVE RUN!!!...

Supposing to car pool with Tomatoman, but his car is full & I'd let Bernard & Lydia know about the race & Tomatoman is driving & he is able to give up a lift but ended up his car is already with 4 peeps including himself, excluding me. If I ride with them, Bernard & Lydia will have to go on their own. Hmm. I was thinking, since that I'd told them about it, mind as well I roll with them in 1 car to Putrajaya instead. Decided, told Tomatoman, & notified Lydia & Bernard, changed, brought clean clothes, & shower items & off I went to meet up Bernard & Lydia. Me & Bernard plotted & "conned" Lydia to drive her Convertible Volkswagon Golf GTI (the older version) out to Putrajaya. Convertible man, why not. :D

Left from Gasing to Putrajaya @ 6pm, sped all the way to Putrajaya (Lydia demostrating & showing us how fast she can drive on that 1.8cc small car on Highway). Reached there in about 40mins, it was kind of fast & cool (without the roof down, 6pm, BLOODY HOT). Parked, prep'ed & went looking for Coach for my bibs. Once had it, I ate my own Granola Bar & waited for the run to start. The worst part of any races or events is always the waiting part. Waited for almost a whole full 2hrs before the Race Started!!!

During the waiting period, I was loitering around, meeting up with friends, chilling out with team THG, newly met friends met @ MUDS, Uniten. Crap for bit, see how Michelle Looi did her hulla-hoops from a-far, & watch Bernard demo his version of hulla-hoop, Macho Style, HAHA!!!
Then the announcers voiced out "REPORTING FOR ALL PARTICIPANTS, GROUP A, B & C TO THE STARTING LINE!!" Then I'd told myself, FINALLY!!! RUNNING TIME!! Upon reporting, it is so bad that the organizers forbits participants with only 1 bibs from entering the starting line. Bernard & Lydia was one of those smart runner that brought only pinned 1 bib instead of 2, Bernard nearly got into a big fight with the marshals & with his usual "Serious" face, he & Lydia went back all the way to the car to grab their other bib, while I was waited alone in the starting line for the run to start.

During the wait for the flag off for the run, I saw Pathma, Lee, Yan, Kam, Hoo Yeen, & some other frens, played for abit, took some photos, annoy as much people as possible, & then the way we go, the start of the long, hot & DANG Loads of SYT run. HAHA!!!

Started off with a slow & seemingly warm-up like run, casually ran for about 1km, then decided to start over-taking, Pathma, Yan & Myself, started to over-take runners, after 3km down the run, the course seems to be more easier to run @ as heaps of 1st timer are falling back. Happily we went, 1st comes the bridge facing PICC, the the PICC Hills, & then the bridge facing PICC again, I'd messed up my pace on the PICC hills, as was playing with Bernard on the uphill (Wrong Move!!) & then started to run at a slower pace, with Yan as my pacer for the the rest of the way (about 6 - 7km). Saw Selon after the the return journey from the PICC Bridge, with Lydia & Bernard just 5 runners distance ahead of me & Yan. We took it slowly & paced each other, & as we ran & paced one & other, we also started to over taking other runners, & as we ran, the pace was getting much & much comfortable & also gradually, we can TALK!! Woohoo!!!

Sign boards was really annoying, as it started to count down from 5km to go till 1km to go. DANG!! However, as we ran, there was this Bib number B2031, she was running ahead of us, & then she walked & ran, walked & ran for quite a few times. To be honest, Yan & I was totally bring attracted by her, from back, she looked very nice indeed. When we overtook her, & we looked back, GOOD GRACIOUS GOD!! She was a cutie!! Man, Yan & I told ourselves, Our Run had officially being made!! B2031 Really Made our run such & all the meaningful 1 :D

However, regardless how cute she was, good things rarely lasted. As our pace was constant & her's was not, for only 1.5km on the course we manage to check her out from back to front & from front to back, finally, we had to overtake her & continued our pace. DANG!! Just that I did not lose out totally, I'd cheered her for a bit & motivated her for bit just before Yan & I paced away from her. :( Come to think of it I should have ask her to run with us @ our pace!! FREAK!! :(

Oh well, let by gones be by gones... Moving ahead, after about 30 odd mins, we'd finally reached the Finish Line. I told Yan that I wanted to take it easy, once see the Finish Line, we'd decided to dash for abit, just an easy 1, crossed the finish line... 11.5km done, an easy 65mins finishing (Estimating Time).

Still, sigh, No photographer Friends around, no finishing Photos, yet again. FREAK!!!

Oh well, after the run, I tooked my shower, get on to Lydia's Ride & home we went. Got lost for abit in Putrajaya, because trying to figure out the way to MEX Highway, after 30mins of speeding around Putrajaya & don't know how we somehow ended @ Salak Tinggi, finally we manage to find our way to MEX. Paid RM2.50 & another 30min or so, & we'd reached Gasing. Had a Late Late Dinner cum supper @ Pandi's, Banana Leaf Dinner worth RM8.80, 12:15 am got back to my car, & home I went.

Loiterred in front my laptop for abit, & "Pengsan" terus!!

Then this morning, IT'D RAIN!!! I'd then decided to continue my sleep rather that Putrajaya Mini Tri. Rest is also essential. HAHA!!!

Boy, Oh Boy... Lazy me...
HAHA!!

Despite of my winding about the completion of Desaru, I'm LAZY TO TRAIN!!..
DANG!! If I'd suffer big time in Desaru, "Padan Muka" Bobby!!!

:S

History Made?... ...

Finally, I'd decided to do up this report, as that I think that I owe myself for that much. Hope that the Lazy Bugs won't get to me before I finish up here...

Here it goes...

12/7/2009 - Port Dickson International Triathlon 2009, it was my 1st ever Triathlon race. I was very nervous about it. I'd already started to feel the excited since 2 weeks back & counting down to the date where I make my own history (Bobby's History) to remember by. The excitement & also the anxiety feelings are all mixed up, I'm happy & excited, & at the same time worried about can I complete the race? For some reasons that worries me... Hmm... ... ...

11/7/2009 - Travel day.
Woke up 8am (Slept 1230 the night before, after a movie & also some "tong shui"@ SS2 with Lydia, Bernard & Jacqueline) & only took me 15mins to pack all my clothes, racing gears, water, money & even my bike in my car. Drove out of home @ 9am sharp & cruise to Lydia's house to pick up Jacqueline.

After picking Jacqueline up, without Lydia, we cruise off to PD @ exactly 930am. Drove an easy 1hrs 30mins to PD, while stopping for petrol, candies & toilet breaks, by almost 11am, PD, destination reached. Admiral Cove was the race venue, collected bibs, goofed around with the Organizers, Quick-sports & TYR. & then off me & jac went for a quick lunch & checked-in to the hotel Lydia booked. For RM80 per night for a 1 room apartment, IT IS A GREAT DEAL!!!

Get settled down & the rushed off to Admiral Cove @ 3pm for Jacqueline's Sprint Triathlon, 750m swim, 20km bike & 5km run. It start @ the worst time ever, 4pm in the evening. After almost 2 hrs of wait, Jac finally manage to complete her 1st even sprint. (Oh, forgot about Lydia, she reached PD before the Sprint race starts & join Patrick on a Kayak to "disturb"the Sprint Triathletes). After Jac completed her race, we went for dinner @ Admiral Cove, supplied by the organizers (Heck, we pay for it), Carbo Loading Dinner. Food was okay & then come Briefing. 1st time listening to Uncle Chan's briefing for the OD. Weird feeling but I get what he means, & the off we went back to hotel & rest.

12/7/2009 - Race Day.
Unfortunately, for me when the clock hits midnight, my phone rang. I was telling myself in my blurry sleep, "CRAP!! Someone Called!!"(honestly I was cursing left & right about it). I ignored it for about 6 times, then it stopped ringing & I finally get to sleep @ God knows what time. But the next thing I know, my phone alarm went off. 545am. Time to wake up. But I tell myself, heck 15mins more, & then I'll get up. Wash-up & also get myself clear with the usual morning business & also not to forget to wake up the Jac & Lydia. Then prep with all the gears & off we went to the race course.

However, in this wonderful day, the sky decides to rain & make my warm-up cycling session from hotel to race course quite insanely wet & freezing cold, especially when the cross wind blowing hard & I'm riding head on. Yet it was a great 2km bike ride or some spins & warm-ups. less than 5 mins, there, I see the race course & also my transition area & the number tag that is being allocated to me. Had some breakfast courtesy frm Powerbar, get body marked & also decided to go in of the sea with only my tri-pants, swimming goggles & the events' swimming cap.

The Swim...

The swim does not concerns me much, just that I'm worried about Jellyfish rather that get kicked on the face for the swim. But the waves are really hard & tough to attack, as that the condition was really rough, some of them said that it was Desaru's Swim x3, as waves are really the killer!! 1st time ever 1.5km swim was all so ever long lasting, it swim was like endless, as that I do not have anything in front or beside me to tell me how long I'd swam & how long more to go.

After 37mins, I'm are the shore!! I'd survived, & thank God that after my 1st ever open water swim,I'd completed the swim, with only dirty sea water in my stomach (No Jellyfish). But the weirdest part is that I'd cramps on both of my hamstring after the bloody ROUGH open sea swim @ 1.5km, just before I get out of the sea. But it was not a serious one, manage to flex it off & got out of the sea & ran all the way to the transition area & prep for the 2nd league, the Bike. But the cramping part was really the werid part. Hmm...

When I was preparing myself for the bike, I can still feel the strain from the cramp & also the spiked up heart rate (the dash after the swim to the transition area) I think that I'm over confident on my swim & I'd fail to train properly in my swimming discipline. (ROGER YEE KICKED MY ARSE ON THE SWIM WITH BREAST-STROKE!!!) I was kind of disappointed on my swim & I strongly believe that I can do much much better in the swim, regardless the condition. Back to the drawing board for my swim!! Drills, Speed & Power trainings & even long distances. 3 times a week should be sufficient, I hope...

The Bike...

Once prep'ed for the bike, I'm still struggling to get my heart rate down for abit, as that it is still pounding & giving me a hard time. I was able to sprint for about 2km flat out, then I'm done!! CRAP!!! Struggling to maintain my bike speed for flats & at least 35kmph & climb at least @ 28kmph. It is just plain MURDER TO ME!! I started with the bike with like such a small amount of people, roughly about 50 participants ahead of me, but because that I could not maintain my pace, I GOT OVERTAKEN!!! AT LEAST MORE THAN 60++ PARTICIPANTS IN TOTAL!!! Most of them are on the my age group 20-29 & 30-39!! I'm so pissed of myself & the trainings, by not having a balance with in my bike & run.

To make things worse, MY SPEEDOMETER DROPPED!! I have to stop to get it!! Even though it is faulty, it still has its sentimental values & at least when it is not faulty, I know what speed & pace that I at least tried to maintain. Boy, Oh Boy... this 40km is really something for me to really reflect on in terms of my cycling. I was pushing myself to complete it within 1hrs 30mins!!

To makes things even worst, I HAD A CRAMP ON MY LEFT CRAFT, WHILE UP-SADDLING & UP HILL!! I nearly fell from my bike & that's it for my race. I stayed calm, tried to flex my crafts while I'm on the bike, try not to lose it, & it fact, I'd manage to flex my muscles, & again, immediately I got back in maintaining my pace once more. After 20km, only I'm feeling the kick to bike much harder as that I'm back in the game!! I was maintaining 40kmph most of the way, back to the transition area!! Whoa!! 40kmph riding ALONE!!! Really freaked my out. Yet I still got dropped as that I still sucked on climbs. Sigh, really need to train for climb till I puke. Then comes Freddie, just 4km before reaching the transition, I tagged his train, & I was cycling at Max Capacity of gears tailing back to the transition area. Speedometer was out, but I know that I'm whacking around 48kmph for the last 4km the bike league!! Along the way back I saw Irene Tan wit my camera!! But sigh, only 2 shots of me in my bike league. How sad :(...

That's it, The bike is completed, by trying out the dismount that all triathletes uses, leaving the shoes on the bike & run to back to your transition area & prep for the run. I tried that, I WORKED!! Dang Stylo lo.. But no photos ARGH!!!.....

The Run...
After when I'd prep parked my bike properly, changed to my old trainers (The Old Ascis, then off I went) I'd started my final league of the race, 10km of run. It started great when I saw all the supporters cheering along the transition area & also the the 1st 300m of the race course, I was runnning @ a very comfortable pace, & keeping a smiling face, until the point when I'd reached the corner when I don't see the any supporters, I'd decided to slow down my pace, as that I know that 10 more km to go. I'd started my run by remembering what Uncle Chan said on the briefing, every 1.2km will be a water station, & that's how i decided to keep count of my distance & how I could budget my energy throughout the remaining of the 10km run.

The 1st water station was always the best, as that it was the 1st place that I can get some ice cole drinks & 100plus. :) But as the mileage come on, I'd started to feel the pain on my legs, especially on the quatz, in the run, the 1st 3.6km was indeed relaxing as that I still have energy & was not feeling any pain, but when comes the 4th water-station @ 4.8km, that's where I'd started to feel the pain. Despite the pain, I'm seeing so many friends along the entire 10km run. High-Five'ing & cheering for each other for the run, was indeed fun. Then comes the 5th water station (just reversing counting the water-stations :P), & 6th & 7th & 8th... The heat started to take to toll in me, the pain on my quatz are really hurting, my heart is telling to stop running, but my mind is telling me to go on, just a few more hundred meters & you'll see the finishing line.

As I was having a fight between my heart & mind, then I saw a few people that really brings my mind away from the "fight", & I pull out the remaining might that I had, & held on & kept on running. As more of my friends & the other supporters, I'd look back checking out whether is there anyone behind me to steal my lime-light at the finish-line...

The Finish-Line...
When I saw Yap, (Mr. Lee's wife), I know that the finish-line is about less that 150m away, I'd look back once more to confirm that there's no 1 behind me to steal my lime-light from me at the Finishing-Line. It's sorted & settled! No 1 behind me, Boo-Yah!! As I was pulling out as much & the remaining energy in me to run faster & much in style, I was thinking on how I should cross the finishing-line. But before I'd manage to think straight, The Crowd was cheering, The Amcee was announcing my arrival at the finishing-line, camera flashes was flashing all over the place, I know that I'm reaching my 1st ever milestone in my sportsman aka triathlete life, COMPLETION OF THE OD TRIATHLON!!

That finishing-line, that ice-cold towel, that 100plus & that ice cold bottle of mineral water was indeed something worth working hard & training hard to achieve for...

Oh My God!! I'd completed my 1st ever Olympic Distance Triathlon!!!

It's already been like 9 days after since my completion of it, I'm still feeling the excitement of it!!!

Next Target to complete, DESARU!!!

I sure hope that I can complete it...

1st Tri Completed... Boo Yah!!!

12th July 2009, will be a day that I'll remember for life. My 1st ever Triathlon, completed, survived & success... Even after 2 days since the crossing the finishing line & still standing, & still looked kind of fresh, I'm still experiencing joy & the excitement of crossing the finishing line, the finisher medal, that ice-cold towel & that can of 100Plus & Mineral Water, was indeed still cleared & vivid in my mind, as it that it had never left me since PD.

I'm a very very lazy dude when it come for reports & blogging. I'll just stop here & I'll draft out 1st before I put anything solid here in Blog.

My Oh My.... Lazy me.....
hehehe....

Post SCKLM Half Recovery....

I'd manage to recover in 2 days after SCKLM, but only @ 60%, but good enough to walk properly. Monday was really the pain, as I'd to walk like a "humpty-dumpty". Really a weird walking pose, yet despite all the pain, I still found it worthwhile.

Only muscle sore, very minimal (or literally no knee pain & discomfort), guess that I'll have to give the credit to the trainings that I'd done for the past 2 months (But still I got my butt kicked by a friend of mine where he claims that he'd never hard before & still ran a Half @ 2hrs1min. A BLOODY WHOLE 8MINS FASTER THAN ME!!! FREAK!! & I'm really worried for my PD OD Tri, as my friend is going as well, & he'd completed Kenyir, PCC Interstate Ride, & Kuantan Xterra, which all of it I'd yet to complete. FREAK!! I'm really worried that I'm going to get my butt whooped again. Not to mention Lydia Tan had been training hard with her Ipoh running trainers & also cycling buddies. FREAK!!!! DANG!!!)

Also, I have a feeling that it maybe thanks to the new running shoes of mine rather than my old trainers. The new 1 really are giving me some good support, cushioning & shock absorbing as well. Cools!!! (I ran my 1st Half on my new Running Shoes!! Dumb huh?) Still Never blame the shoes whether it is old or new or even for the minimal pain. Regardless what shoes you wear, check out Kenyan Runners, all of them are on racers (least cushioning) yet still they kick everyone's butt & they took all top 3 places for Full Marathon. GOODNESS!!!

The Champion finishes his Full Marathon (42km) in 2hrs 13mins, just 6mins slower than me!! DANG!!! They are really fast!!!Boy, really it is tooo long of a way for me... Sigh... Still I need to amp up my running!! I don't want to get my butt whooped again...

OH well, life's like so, u get to improve & other improve as well. Hmm...

I need my sleep for Tri Simulation on Sunday morning. Gosh!!! I really can't wait for the simulation....

SCKLM Success!!! Half Completed!!!...

Finally SCKLM was a success & my 1st ever half marathon had completed. I'm fairly satisfied with my 1st ever official timing for a Run race, 2hrs 9mins. Not my PB, but I think that I can always do better. Next timing Target 2hrs for 21km. WOOHOO!!!

28th June 2009, 315am, I woke up (with only less than 5 hrs of sleep, & I'm sleepless). Went downstairs with my Running Vest, & SCKLM Goodie Bag, changed to my running gears, brought water, socks, new clothes, towel, shampoo, soap, slippers, running shoes & a small small pouch bag for my camera & handphone. Then by 345am, I left for Lydia Tan's hse for parking & then boarded Bernard's infamous red Ferrari (Alfa Rome). Once on board, & the way we go, to Dataran Merdeka for SCKLM. Parked at Bernard's special Carpark & then off we went (while wearing my new Running Shoe) Woohoo!!!

But while reaching the race site, IT RAINED!! BUt it was indeed interesting, 5am in the morning, raining & then still the Full Marathoners have to start their race & it was bloody cold. THen waited for about 45mins, then the Half Marathoners was being called to the starting line. Before the race, I was doing my own warm ups, 5 rounds @ the grass grounds & then stretching. By 6am I was @ the starting line & getting ready for the flag off for the Half Marathon. I was really excited!! The feeling is like going for my 1st ever dating with some female speciments. Woohoo!!

Then comes 615am, the flag off!! Started the run with much joyfulness, I told myself, it is a 21km, not 10km & I really need to pace myself if I were to be able to complete my 21km in a proper manner. The started of the run was indeed great, could see so many people running (2800 runners & I was one of them, cool huh?), & I could see so many people starting to attack here & there. Then there was the 1st Flyover, but then then the cones was placed in a weird manner. Then I saw some young chap was running happily & then dodging the cone, but then did not look back properly & made led to a female runner tripped & fell. Very awkward. Anyways, it was my race, I'll just have to look forward. & pace myself.

I was running, then the distance's sign board was very very silly, I was looking at my watch & it says 36mins, but the distance sign board said that I'd reached KM 9. VERY VERY WEIRD!! Still I just kept on my journey in completing my Half. As I was running, I saw another running overtaking me, & he was holding his camera, then I had a glimes in my mind that I'd brought my camera, & I took it out & started to camwhore for abit, shooting myself, shooting behind & even shooting in front. I wanted to shoot more, but the thing is that I was running, & I could only focus on 1 thing, so after about 10mins of playing with my camera, I told myself:"Forget it lar, I just wanna run"...

Prior in reaching Time Square, I saw Dr Rum overtaking me & shouting, COME!!! RUN!!! I got the signal, he wanted me to try to pace his speed. I tried for about 5 mins, then I decided to drop out, as that my legs are starting to gain some pain, & I have about 10 more KM to the finishing line, so.... what can I say, it is just me. But then running in front of Time Square, was very very interesting, but then it was like 730am, FREAK!! So early, not pretty things to see, sigh... :(

Anyways after Time Square, & running along Jalan Imbi, I was still enjoying the run. But then when the route bring me to Mahameru Highway, & then the pain starts, my legs are really in pain, running sole on mental strenghts & momentum of the running pace. that remaining 9km of the Half Marathon was indeed painful!!....

50mins later, I was looking at Dataran Merdeka, I thought that it was just a right turn away, but I was wrong. The Mileage Sign Board was showing 40km, FREAK!! 2 more KM!! This 2km was the longest 2km of my entire running career. Everything hurts, especially my legs!! I was really holding my brain, mental, pain, momentum, pace & even the willing to cross the finishing line.
After a grusome, 2hrs 7mins, finally the finishing line was in sight. The last 500m, I sprinted to the finishing line, then I saw the official timing at the finishing line, @ 2hrs 9mins, I was indeed very happy & GLAD!!! Finally, I'd completed my 1st ever Half Marathon. I shall not shead a tear as that I was too in pain & tired fo even think about other things, especially the cravings for water.

Goodness, now come to think of it, I finished my 1st Half Marathon. Woohoo!!!

I'm very very hapopy with my accomplishments :)
Yeah!!!!

Enough about the details, I'm too tired to think about anything. I think that for now it is sufficient :)

Oh yeah, the Finisher Medal SUCKED!!! Haha!!!!

1 more day till SCKLM!!

Only 1 more day till SCKLM!! Dang!! I'm both excited & nervous!!! CRAP!!!
21km, here I come!!!

Woohoo!!!

Looking forward for later's Race Kit Collection. Wee!!! I want my Racing Vest!!
HAHA!!!

Too much carbo today. Sugar High now!!
HAHAHA!!!!

Life during Tapering Week...

Oh boy, Tapering week from running is really not an easy task. The tarmac seems to addictive, whenever & where ever I go, I see the tarmac, where is tarmac, I can run. To make things worst, I'd mainly seen people RUNNING!! Just 4 days to SCKLM!! Goodness!! I'm so tempted to run!!

Freak!! Anyways, no matter what come later, I'll be running on a Friday evening for about 5 to 8km, just to get my systems started & all warmed up for SCKLM's Half Marathon. Moreover, I'd been Carbo Loading since Wed night!! FREAK!! Abit worried about over loaded & the lazy worm synmptons gets back to my body system.

Cross-training is what I'd been doing. I'd been cycling more this week, as that after SCKLM, PD Tri comes next. I'm losing my "touch" in my cycling. I'll really need to whack my 40km bike league during PD. I'd only manage to get the power up but not & never the endurance. I sure need to start focusing on my cycling league & also BRICKS!!!

Woohoo!! I so miss Brick Session!!!

Tapering Week?...

OMG!! I'd yet been running, swimming or cycling for since Sunday. Really laying off the tarmac before SCKLM. Tuesday morning's Track works also, eludes me. Gosh!!! Am I already tapering myself? Should I taper for only 21km run? Hmm... I'm itching to do some training just before SCKLM. Argh!! Really undeceive...

I'd really been missing my cycling & swimming. Oh well, since that I'm tapering from Running, I guess that I'll have to bike & swim my heart out for this week. Woohoo!! That's the power of Triathlon. I get to cross train to keep the system pumping & going.

SBR is already part of my life, achieving milestones now & then, bit by bit, are really a satisfaction.

This is a very very short post, because that Tapering week's really nothing interesting to talk about. Oh yeah, the movie "Drag Me To Hell", I won't recommend to any friends. No story life & the only thing that is scary is the bloody sound system.

Oh well, it is just me. :)

Last LSD Before Tapering??...

Saturday Morning, 530am, I woke up, prep & drove to Bkt Aman. Very very lazy mood & body. But still as committed, running is an essential for me for my part of training. Moreover, it is for the preparation of SCKLM, Half Marathon.

Reached Bkt Aman Carpark @ 615am. Meet up with Kevin (So Surprised that he is actually running the Half Marathon) & Celine (not running SCKLM, I think). Started with some warm-ups, stretching & etc, & when the clock hits 630am, & we're off for my last LSD before tapering for SCKLM (I think). Started with a very slow & relaxing pace, as Kev & Cel was around (yet to run with them b4 & I do not know whether could the survive the 20km, but seriously would want to let Kev know how painful is 21km, as he is running 21km). Started very fresh, as usual. prior reaching the turning off to the 10km Double hills route, Kev is showing signs of knee pain (ITB, if I'm not mistaken). The started to take the run really really slow.

Reached Petronas(Sri Hartamas), by myself @ 1hrs 20mins, a very slow & really relaxing pace. Kev & Cel reached Petronas @ about 1hr 45mins. Then, I'd have a chat with them in regards of their experience of running their 1st 20km. Both of them said share the same agreement, PAIN!! Trust me, I know. I'd been there (& all of those runner now, that started running many years back) & I learnt it the hard way. Around 8am, we decide to start our journey back to Bkt Aman from Sri Hartamas (a whole good 10km). I started slow with them, & then Kev asked me to to run ahead. I was running @ my own pace from Sri Hartamas till the Government Buildings just before crossing Jalan Duta, then I stopped for awhile, to have a 3mins break before continuing the rest of the journey back.

This run was very boring & nothing much to see, as that I was running most of the distance alone & pacing at a much slower pace. But still it was indeed some satisfaction. :)

Oh well, now in office again, brushing up with some new product knowledge & also learning how to use the system in retriving information.

Gosh, really tired & I want to sleep. Oh well, after I want go home & SLEEP!! Sleep like a pig...

ARGH!!!

Another Slow Track Works...

Reason being for another slow track work is because of my shins, especially the right shin. Feeling very stiff & also pain during the start of any distance run, but it gets lesser when the mileage comes (because other parts of the body, especially the legs are in pain). Well, this round, Coach only required me to do a slow & easy grass field run again. But this time @ 30mins. After that, I'm done. No solid ground 300m, 600m or 800m pacing speed run.

I know my body & I believe Coach knows the pain that I'm feeling as well, that's why I'm given a slow run session, rather than a hard 1. Although that I would love to do the Hard Run, but I do also need to listen to my body, especially my legs. Won't want to hurt myself before SCKLM. Although that I'm not aiming for anything, just that I don't know why, I'm kind of taking SCKLM quite seriously. As in wanted to finish the Half Marathon & still look fresh & go do what I do best, be the "annoying" thing disturbing others. One of the reason is that, but the main reason is that, this is my very 1st Half Marathon run, & I'd not a runner (Just started running since Oct 2008 - in preparation for Powerman 2008).

For me, to be able to accomplish a Half Marathon, it is very very satisfiying achievement, :)

Oh yeah, this time, the running group suddenly becomes HUGE!! There was, Carrie, Myself, Mich, IronBee Jie Jie, Tomatoman, Dr. Rum, Purrjen & Coach!! Gosh!!! 1st time man....
THG is really coming back into action already...

Woohoo!!..
Can't wait for the weekend for the last couple of LSD runs, before tapering down for the SCKLM!!...
Woohoo!!!

Run, Run, Run & Run!!!

Recovery Track Works...

Tuesday, 5am the phone alarm went off, I lazed still on my bed (As I'm having a restless night, not being able to sleep well, for the too heavy dinner) till 530am, & got off bed. With my lazy feet & body, i dragged myself to the closet, & walk downstairs sleepiness to clean-up, pack-up & "slap" myself to wake-up & drove all the way to Kg Pandan Track & Field Stadium for the usual track works.

Upon reaching (Oh great, I'm 20mins later than usual, 620am reach the stadium), I can already see Coach Tony is stretching with Carrie, after the usual grass field slow jog @ 5rounds for warm-up. Then I knew, I was late!! FREAK!! Anyways, I'd prep'ed myself & then went straight to the grass field & started off with my warm-ups. 5 Rounds of slow jog as required. Then, I did my own warm-up stretching & routine. Finishing that, then comes the drills.

1st Drill was 5 x 300m @ 100m break endurance run, with the last 100m opening up for momentum. Before starting this routine, I was telling Coach that my right shin is suffering some pain, as that I'm very worried for a Shin Splints, too fast too soon on intensity & impact. Very worried as SCKLIM is just 2 weeks away!! But still, Coach expressed concern about it, & I decided to try out for the 1st 3 sets. Guess what, I manage to finish all 5 sets of them. Cool!! But indeed will pay the price for over-training / over-worked the shin. Will then massage the shin with oilment & counterpain to relieve the pain. (Sure hope it will work).

I thought that the 2nd Drill will surely put a toll in my body, & guess what, 6 sets of Hour-Glass run @ the Grass Field with Mich & IronBee Jie Jie (Thank God for that, as that I get to still run my heart out @ a much much softer ground). I was indeed great to run with the IronLadies (Both of them Ironman 2009 Finishers). They kept me motivated & controlled my pace & speed. Such dependable training partners & friends :). During the Grass Field drills, Then comes Dr. Rum, to kick start his very 1st Track works with us. So happy to see him training again (As that he will be leaving for HK for his job requires him to be station there permenantly). Dr. Rum is really the speedy gonzales of THG (President as well), Man, he can really really run!!!

Oh yeah, not to forget about Carrie, had not been writing about her 1st track works as well. I can see from far, her 1st ever Track works is a real torture for her. She is having a issues to get her heart rate to recovered with only 200m of resting period before the next set of 600m Track works. Also from a far, can really see that Carrie is a true & pure breed Heel-Striker Runner. Man, she really need to change this running style if she is to improve & also to minimize the risk of injuries on her hips, knees, ankles, shin & etc. Well, I'd already highlighted to Coach, I believe that he will be able to talk & train her out of this. :)

Oh yeah, upon finishing all the drills, & cooling down from the run, Oh My God!! It is already 735am!! SHOOT!! I'm gonna be late for work!! With the fastest showering speed & changing of clothes, I'd manage to leave the Stadium & travel to office by 740am. (Phew, Still make it). Even though the speed was that fast still the Morning Traffic in Malaysia is REALLY A PAIN!!!...

Despite saving all the showering & changing time, I still can only reach office by 830am!! A whole 50mins of traveling time!! Compared to last week, it only took me 20mins to reach office from Kg Pandan, KL to Wisma LYL, PJ.

Sigh, what to do about KL's traffic...

Have to really reflect on what are we not doing to make this a better place to stay.

Oh well, today's training is really a fun thing to do & will look forward for tonight's PCC Tuesday usual 26km Ride. :) Woohoo!! Cycling Again!!...

Suffering 20km... Dang!!!

Sunday, the last day of the week (differs, as to some is the 1st day of the week, for me is Last Day of the week), supposing to be the best day of the entire week for everyone right? Sunday means sleeping long long hours, go dating with loved ones ("Paktor" for Boy-Girl friends), spend time with family & the list goes on & on. For me, it is always been the usual (ever since that I'd made the decision to focus on my run this year), LSD run at the usual spot, Bkt Aman.

In the past, the usual suspects of mine is Lydia Tan (the Bossy Princess Training Partner), but it would seems that ever since when Bernard is bring her to all to the off-road thingy (Xterra, MTB & Camping), my time & company had been some how... Hmm, I don't know, "minimize"? But anyways, since Lydia is not around anymore these days for me to disturb, then guess that I'll need to go "disturb" other unlucky people around, sigh. For this week, the most unlucky friend of mine is Carrie. She wanted to run soooo bad till it worries me about her getting injuries on her legs. But still, regardless of anything, Sunday (Today) is my LSD training after 2 session of Track Works, it is time to gain & pump up the mileage once more. Today is a wonderful day, Haze's almost gone, Woohoo!!! Lovely day to run hard, strong & 70% race pace.

Woke up 530am (Morning call from Carrie @ 5am), prep'ed & then drove to Pandan Perdana to pick up Carrie & the off we went to Bkt Aman. Reached Bkt Aman @ 630am. Upon reaching the car park, all the runners had officially left the meeting point (ARGH!! Late once again!!!) After 5mins of scouting, finally managed to parked the car. Suit up (wear shoes) quick & fast warm-up & off we (Carrie & I) went. Not aiming to chase anyone or anything, we started slow & 50% effort & @ a much faster cadence on the running momentum. I have a slow & steady start (@ my pace of course). I was maintaining my pace, while giving encouragement & motivation to Carrie (only for the 1st 15km). Then, I just went on with my own pace & momentum, of course, I'd always turn back or look back to spot & check up on Carrie. With some resting time & moments in between, I was able to reach Hartamas Petronas in 63mins. @ the 70mins Carrie reach.

I was pacing @ a very very comfortable pace. Along the way, I was very fresh, happy & even Loud!!! During the entire 1st 10km, I manage to see heaps of training friends like Mich, IronBee Jie Jie, Dr. Ray, Matoman, the Legendary Ultraman Steven Yip, Lee & Wife, John & Wai Mun, Debbie, Pathma, & most respectable runner Master Ngae @ his recovery run (with his harmonica). I was really enjoying my 1st league of the run. But then, due to waiting for Carrie & for her safety as well, I rested for almost 13mins. After that rest, when resuming the run back to Bkt Aman Carpark, I can somehow feel the fatigue, but I can still bare with it. But when I'd almost reach the government building off Jalan Duta, my worst enemy, HUNGER, came in action to further demotivate & distrupt me momentum & pace. GOSH!!! I'm totally running @ negative glucose level & burning insulators. MY GOD!!! It was suffering!!!! It was sooo annoying till I have to walk the last 2km back, which is something I'm not proud of!!! FREAK!!!

This run, me & Carrie left out the most important thing is to bring money for emergency & to get food if hungry. Still thank God for the tap water along the way for a fast & quick splash & refill of water bottle, for me to survive this 20km. I can always finish 20km, but my greatest enemy is HUNGER!!! Lesson learnt for today is, eat something light & bring some money during LSD, just in case of hunger & in need of food. Best finishing time for 20km(training @ 2hrs), today's 20km to me is a serious disappointment (training @ 2hrs 35mins) MAN!!! It is really slow!!! Oh well, when I reached my car, the 1st thing for me to do is the POWERBAR!!! Goodness, it was soo delicious!!!! Re-energize, waited for Carrie to return to the car, cooldown & stretching after the run & then Shower!!!

After shower, I was Choi CC (Saucony guy), he brought the C2 Roadster shoes for me to try out!!, he permits me to test it for a split sec. MAN!!! It felt really really good!!! Decided to get this shoe & give it a try, as that my old Ascis is almost @ its life span @ the sole, will repair it for track works, alternating with the Adidas. Gosh!! Can't wait to get my 1st pay cheque from my new company & spend it on the shoe. All had been planned & drafted out, I have the extra to spend for the shoe (including expenses, commitment payoff, money for home & savings).

Gosh!! Excited about the shoe!!!

Then went branch @ Chinese Village with Team THG & then Time Square for Movie & then Home, FB, edit photos & till now.

I'm soooo tired!!!!!

Time to crash!!! Till my new week's training menu's out.... Peace!!!

Over-Trained?...

Thursday was indeed a training day for me. Went running early in the morning (530am) for a 3.2km Speedworks training. Already taken the toll in the body for the thighs, carfts, & torso. Then, I was smart enough, after work I went straight to TTDI meet up with Kevin, Shang & Keong for a cycling session @ KSH TTDI to Bird Park & back @ 36km, Fast & Furious Pace (Thanks to Shang, for his plan @ 10pm he has to be back in TTDI for his appointment with his wife).

Oh well, what the heck, since that there's only 4 of us riding, why not just do an easy ride, which then ended up whacking for 60% of the route, especially the uphills!!! Each time when I reach the hill, the 1st thing that ran in my mind was "what the heck I got myself in too?" Thighs, Hamstrings & Crafts are suffering symptoms of "cramping". At that point I have the feeling, that's it for me if i cramp. SHOOT!!! But what surprises me is that, No Cramps, & the thing that surprises me even more is that my heart rate!! It was maintaining & not spiking up!!

Then I tell myself, "Man, I'm fresh!! I can really RIDE!!!". Once that Cramping moment has just left my system, I started whacking all the hills, with a much fast cadence & maintaining the cadence speed @ 70 to 80 RPM (I think). Man oh Man, ride was indeed FUN!!! It only took us 40mins to reach Bird Park (climbing each hills) & then it took us another 40mins to reach back TTDI!! Total riding spend @ 80mins plus!! FREAK!!! REALLY FAST!!!!!

From Kev, I heard that our average speed was only 23kmph!! DANG!! That Sucked!! Oh well, Riding with flats & hills are like so I guess. Guess will need to talk to cyclist about this, & get time to explain to me what does the figures means to me. HAHA!!!

Oh well, here's the post running & riding review for Thursday:

1. Shin Hurts
2. Craft Muscles Sore
3. Thigh Muscles (both inner & outer thigh) Sore
4. Hamstring Muscles Sore
5. Waist Muscles Sore
6. Upper Body / Torso Sore
7. Back Muscles Sore
8. Shoulder Muscles Sore

Dang, Sometimes I do wonder, why do I do this? Although that Pain Is Pleasure, but still I ask myself this question whenever I'm doing my post running & cycling reviews...

Hmm... ...

Track Works Session 2...

Finally, I am able to get up at 530am on Thursday Morning for the Kg Pandan Track & Field Stadium for Trainings. Woohoo!! Excited, because I'm now changing my sleeping time at night. "Crashing" at about 11pm latest to get a solid 6 to 7hrs sleep & rest for the next day's daily routine.

Back to today, as usual, I'll prepare for my running gears together with working attire& then drive off from home to Kg Pandan Track & Field Stadium for the newly planned Tuesday & Thursday Morning Track Works. Upon my reaching to the stadium, I was a little surprised that Coach Tony was already doing him warm-ups at the Grass Field (which is much earlier than me). Then my priority is to change as soon as I can, wished him "Good Morning" & off I went with my warm-ups with Coach around the Field for about 3 rounds. Then, IronBee Jie Jie came & following by Mich.

Once I finished my warm-ups (slow jog around the field & some short stretching) Coach kick started my training:

1. The "Appetizer" of 300m with the Last 100m Dash @ 100m Recover @ 3 sets,
   
2. The "Main Course" was 600m with the last 100m Dash @ 200m Recover @ 2 sets,
   
3. 2nd "Main Course" following behind was 300m with last 100m Dash @ 100m Recover @ 3 sets,
4. The "Dessert" was 800m with last 100m Dash @ 1st 400m Pace IronBee Jie Jie's Running cadence, speed & rhythm. (IronBee Jie Jie can REALLY REALLY RUN!!!!)
5. Finally comes the warm down (Stretching, Push-ups, Planks & Arch).

With that I'd yet again complete a total distance of 3.2km of speedworks & track training. Man, I'm really feeling the stress from IronBee Jie Jie & Mich, this 2 lovely ladies can really really really run!!! IronBee Jie Jie is already at her sub 55mins for 10km & Mich is already a podium finished in most of her races @ her age category. Seriously, I'm feeling the stress already!!!

Man, I'm also worried about my PD OD Tri, Desaru Longest Tri, Powerman, Putrajaya OD Tri & Singapore International Marathon.... ARGH!!! Too much work to be done & too little time!!!

Oh well, guess that I'll have to work @ the list slowly & step-by-step. So the 1st thing in mind would be SCKLIM's Half Marathon. I'm ready to complete the race already, just that I'm now thinking whether should I be concentrating on my timing for SCKLIM.. Hmm...

I wonder... ...

Memory Flash Back...

As usual I'd always have the tendency of turning on my PC whenever I got home from work, from outing or even I have nothing to do, & the usual routine is, Firefox, MSN, & then Windows Media Player. MSN for chatting & disturbing, Media Player is to keep me entertained, & FB is just a loitering place.

Today, it is no different. But in FB something really made my day. A friend of mine, Esther Yap (Secondary & Uni Junior of mine) posted an album "Nostalgic New Zealand 04", & she tagged me in of her photos. When I took a look at the photos, I was like "stunned" & got the shocked of my life. Looking back to the photos, I'd really came a long way since then. Back in 2004, I was already a "round dude", & imagine back in August 2008 I was even rounder (ask Lydia Tan, & those PIC 08 Participants, I was @ 85kgs back then, now 15kgs lesser). But the main point is that not of the weight, but of the memories that the photos reminded me.

As I was glancing through her photo album in FB, I too was browsing back to my own photos collections back in 2004. It was really inspiring & really brings back all the memories from the past. From happy ones to sad one, from sweet ones to bitter ones, from excitement one to boring ones. All of it, & somehow i'm getting all emotional & excited about it. Never had these kind of feelings before. Hmm... Interesting...

Oh well, since that everyone (I think everyone) is back in KL, all i have to do is to organize a get together event, & all is good. Get to revisit all the memories again.

Woohoo!!
Can't wait till July where most of them are back from working abroad... Seriously, can't wait..

Track Works... Nice!!!

After 2 weeks of not being able to get up from bed to join Coach Tony, Mich & IronBee Jie Jie for their usual Tuesday & Thursday Morning 630am track works training on running, finally, this lovely morning @ 530am I actually manage to get out of bed, prepared all my running gears, office attire, water bottle, shampoo & soap, & all the necessity for after training's clean up section.

Like I said, I woke up @ 530am, lazed around in bed & then actually got out of bed & prep. Then, wished my mom good morning, & tell her that i'll go to work straight after training, & I'm off to Kg Pandan Track & Field Stadium. Early morning drive is really interesting, as that most of the people are sound asleep, enjoying their best moment of their hibernation period, & I'm driving all the way from PJ to KL just to train. Cool huh?... :)

Reach the stadium @ 615am (only 15mins of driving from PJ to KL without jam, Interesting right), reluctantly I put on my running shoe (AdiZero Racer), while I was just about to get on the track to do my own warm-ups, I as Mich arriving in her CLK (Cute Little Kelisa), greeted her & then talk talk abit before IronBee Jie Jie arrive as well, the lastly following by Coach Tony. Went in Straight to the track, did a 5 loop slow jog in the grass field, & then my training menu started.

My drills are very simple (Yeah, Right) 1st off, as appetizer 3 laps of 50m dash & slow jog back to starting point, after that, the comes straight the "main course" 600m run @ maintaining pace @ 3mins pace for 5 sets, & happily I was running my 1st set @ a 2mins35sec pace (very smart), as the set started to count, so did my time, from 2mins35sec till I think I finish my last set @ 3min15sec pace (FREAK!! No consistency!. Man, I am really feeling all of my "dinner" from last night (wanted to puke dy), I can't even talk properly. FREAK!!! After the 600m set, I was given a short 5 mins break (400m slow run), & the 2nd "main course" was 300m dash with 100m recovery. PLEASE!! Can anyone murder me!!! Really taking a toll in the body.After all that, then comes "Dessert", another 3 laps 50m dash to finish today's training & then warm-down, before heading for the showers.

In total, I'd done track works training @ 3km pacing works, 600m dashing & then 3 laps of 100m dash. To sum it up, 3.7km total of Speedworks & Sprint!!! Man, I'm losing my mind. HAHAHA!!

After that, Cleaned up & then rushed to work in PJ!!.. Cool huh?... Haha!!!

Oh yeah, later tonight I'll be cycling @ PCC's TTDI 26km route, hope to really WHACK!!!...

Will then post about it, in terms of the body condition..

WOOHOO!! Training is FUN!!! YEAH!!!